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Get Moving

By Lauren Siddall

01/06/2021

Daily exercises to keep you moving...

As the Queen’s birthday fast approaches (public holiday woohoo), I can’t help but think, she must be pretty darn old. At 95 years young, Queen Elizabeth the II is the oldest reigning female monarch in history. So in celebration of Her Majesty, let’s talk about general tips and tricks for exercising as we age.

We have all been told at some point that exercise is good for us - but what exactly does the evidence show? Exercise has been proven to reduce the risk of coronary heart disease, stroke, diabetes and the risk of falling. It also has also been shown to prevent the incidence of post-menopausal osteoporosis and osteoporotic fractures. In addition, exercise can reduce stress and anxiety, control blood pressure and blood glucose levels, reduce arthritic pain, improve self-confidence, and improve mental functioning. Whew, that is only the tip of the iceberg! The best part is, these benefits can be reaped even if you start exercising late in life - so it is never too late to begin. 

Here are some general tips for adding movement into your day to day life.

Wake up and get moving! Okay, maybe have your morning coffee first, but here is a list of benefits to movement in the mornings:

Fewer distractions - Since you haven’t yet had the chance to start your to do list, you are less likely to get distracted.

Change out of those cranky pants - Morning workouts can immensely improve your mood and set the tone for healthier food choices throughout the day.

Reduce fatigue and brain fog - Exercise increases Cortisol, a stress hormone that keeps us alert. A positive increase in Cortisol after your morning exercise can make you feel more awake and alert throughout the day.

Improve sleep - the increase in Cortisol also contributes to a healthy circadian rhythm.

Increase energy levels - exercise promotes oxygen movement and uptake throughout the body thus improving your cardiovascular system and increasing your energy levels.

Where to even begin...

Starting the program is the first step, the second is sticking with it. The key to achieving consistency is to make it enjoyable and easy to execute:

Set out your workout gear the night before - It will stare at you relentlessly the next day until you put it on and get moving.

Keep it gradual - Start small with a short walk, or a few simple stretches and build from there. That way, the task of exercising is less daunting and your body can more easily get used to it.

Exercise with a friend - You can hold each each other accountable, have a coffee afterwards, and keep up to date with the weeks’ hot gossip.

Do something you enjoy - Whether it’s walking, swimming, running, going to Pilates or Yoga, or exercising in the comfort of your own home, when you enjoy what you are doing, it will increase the chances of you doing it again.

The Exercises

Daily exercise is one thing, but knowing what exercises are good for you is another! Whether you haven’t exercised much before or you are an ultra marathon runner turned big wave surfer turned pro netballer turned weightlifter - the Physiotherapists here at Physical Edge are trained to help set you up with the perfect program to keep you moving, reduce pain, or reach that next big goal.

If you are just starting out, here are two exercises that can be done in the comfort of your bed or on the exercise mat.

1. Bridge 

- Lie on your back. 
- Bend both knees and place your feet flat on the bed.
- Exhale as you lift your buttocks from the bed, inhale and hold your hips high.
- Exhale as you slowly place your buttocks back on the bed.
- Repeat this exercise and remember to continue to breathe properly.

 

2. Book Openers

- Lie on your side with your arms outstretched on the floor in front of you.
- Your lower leg should be straight and in line with the rest of your body.
- Your upper leg should be bent in front of you with both the hip and knee at 90 degrees.
- You may wish to rest your upper leg on pillows or a foam roller.
- Take a deep breath in.
- As you breathe out, lift your top arm up from the floor towards the ceiling.
- Follow the movement with your head.
- Continue to move this arm up and over to the floor on the other.

Enjoy your long weekend and good luck starting your new daily exercise routine. If you need any assistance, we are here for you!